Are you ready for a tasty and warming winter soup? This one comes together in just 30 minutes!* It's also loaded with healthful vegetables and tasty spices. So what are you waiting for? Give this recipe a try!
- 1 whole butternut squash
- 1 leek, white part only, diced
- 1 garlic clove, minced
- 1 tablespoon olive oil
- 1/2 poblano chili, diced
- 1/2 onion, diced
- 1 parsnip, diced
- 1 carrot, diced
- 4 cups vegetable or chicken broth
- 1 teaspoon Italian seasoning
- 1 teaspoon garlic powder
- Dash of salt
- Black pepper, to taste
- 1/2 teaspoon apple pie spice
- 1 bay leaf
- 1 cup fat-free half and half
- Prick the butternut squash with a fork. Place it in the microwave for 3 minutes. Then turn it over and cook another 3 minutes. This will soften it a little. Halve the squash, remove the seeds, then cut off the skin. Dice the flesh.
- In a pressure cooker over medium heat, add the oil. Sauté the leek and garlic for a few minutes. Then add the chili, onion, parsnip, and carrot. Sauté for a few more minutes, then add the butternut squash, broth, and seasonings.
- Put the lid on the pressure cooker. Lower the heat to low. Cook for 15 to 20 minutes, then remove from the stove and cool the pot under cold running water. When cool, remove the lid and put the soup on the stove.
- Puree the soup with an immersion blender in the pot or in a regular blender, then bring the pureed soup back to a boil and add the cream. Serve hot.
- Serves 8. Each serving has 133 calories, 3 g fat, 1 g saturated fat, 0 g trans fat, 2 mg cholesterol, 82 mg sodium, 24 g carbohydrate, 4 g fiber, 7 g sugar, and 5 g protein.
- Each serving also contains 253% DV vitamin A, 58% DV vitamin C, 10% DV calcium, and 5% DV iron.
Here's an easy-to-print PDF handout with the recipe!
Can't get enough butternut squash? Check out the members-only guide to this amazing vegetable in the post Butternut Squash 101! It features a discussion of what butternut squash tastes like, how to cook with it, and what impact it has on health. There's even a brand-new handout!
And here are a few more of the most popular winter resources from the Nutrition Education Store! We're here to help you look your very best, right now...
*After you chop all your ingredients, of course.
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.